Comparing Nutrients in 5 ounces Dried Parsley Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Parsley Spices	Almonds	Recommended Dietary Allowance
Energy	14.3% 414kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	166% 2.66g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	8.5% 6.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.82% 0.6g	0.22% 0.16g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 5.6g	g per day for Men 19-50 years
Fiber	100% 38g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	67.4% 37.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Almonds	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.8% 255μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84.7% 12.7mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Almonds	Recommended Dietary Allowance
Calcium	162% 1616mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	391% 31.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	135% 567mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	605% 14mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.3% 618mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	112% 3803mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.35g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Parsley Spices vs Almonds:

• Dried Parsley Spices have more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Parsley Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Parsley Spices vs Almonds:

• Dried Parsley Spices have 4.2 times more Calcium, 5.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Parsley Spices have 625.3 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almonds.
• While Almonds contain 2 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.